Tuesday 6.8.19
CrossFit
4 sets
A1. Push press
8 reps with a 4 second eccentric each rep @ AHAP
No rest
A2. IYTU
10 reps per movement
No rest
A3. Hand over hand sled pull
1 length @ AHAP
No rest
A4. Side plank
30 seconds per side
No rest between sides
Rest 90 seconds between sets
AMRAP 14
12 pull ups
8 shoulder to overhead @ 70/47.5kg
12 deadlifts
30 double unders
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Conditioning
AMRAP 9
5 rounds
10/7 cal row
5 box-facing burpee box jump-overs @ 24/20”
In remaining time AMRAP
12 dumbbell snatch @ 22.5/15kg
1 rope climb @ 15’
Rest 2 minutes
AMRAP 9
5 rounds
100m run
8 burpees
In remaining time AMRAP
10 dumbbell power cleans
10 dumbbell box step-ups @ 24/20”
Rest 2 minutes
AMRAP 9
5 rounds
10/7 cal AB
5 dumbbell box step-overs @ 24/20”
In remaining time AMRAP
8 dumbbell shoulder to overhead
4 burpee pull ups
Rest 2 minutes
AMRAP 9
5 rounds
10/7 cal ski
10 box jump-overs
In remaining time AMRAP
6 devil’s press
8 toes to bar